Metcon
“The Overload”
Note:
Station 1,2,3 are to be performed at maximal effort!
The bike station is to help blood flow and give you a rest to go all out for the next time around
Metcon (No Measure)
1 time each station
4 times around
90 sec on
30 sec rest
Station 1
8-10 Floor Presses (should be HEAVY, no 10’s or 15’s unless absolutely needed)
remaining time
Box Dips
Station 2
unbroken wall sit, up to 60 sec
Remaining time after you break or at 60 sec
Air Squat
Station 3
unbroken hollow hold up to 60 sec
remaining time after you break or at 60 sec
Elbow plank
Station 4
Really Really EZ bike (just move, conversational pace)
